Healthy Tahini Brownies (GF) (DF)

22 Apr

These rich tahini brownies are the perfect treat that feels truly indulgent and quietly works in your favour nutritionally. They’re naturally gluten-free, higher in protein and healthy fats, designed to support hormones, blood sugar and your nervous system while still tasting like your favourite chocolate dessert. And the best part is - they are soooo simple to whip together for those vulnerable ‘do-nothing’ days.

This recipe is built to support your body—especially during menstruation or your luteal phase—rather than work against it. Instead of a blood-sugar spike followed by a crash (mood slumps), these brownies offer slower-burning energy and key nutrients to help you ride hormonal shifts with a little more steadiness and comfort.

Ingredients

1/2 cup almond flour
1/4 cup cocoa powder
1/2 tsp baking soda
1/4 tsp salt
2 eggs
1 cup tahini
1/2 cup maple syrup or coconut sugar
1 tsp vanilla
1/4 cup hulled hemp seeds
1/2 cup chocolate chips
chopped hazelnuts (optional)

Instructions

Preheat oven to 180C (350F) and line your brownie pan with parchment paper or olive oil.
In a small bowl, combine almond flour, hemp seeds, cocoa powder, baking soda, and salt.
In a large bowl, whisk eggs, tahini, maple syrup, and vanilla until smooth.
Add dry ingredients to wet ingredients and stir until combined. Stir in chocolate chips.
Pour batter into pan and top with toppings of choice. I did chopped hazelnuts here. Bake for 24-26 minutes or until toothpick inserted comes out clean.

Naturopathic Benefits

Balanced blood sugar for steadier moods and energy

The combination of tahini (sesame seed paste), protein, and fibre-rich ingredients helps slow the absorption of sugars, supporting more stable blood glucose. Steadier blood sugar can mean:

Fewer intense cravings and energy crashes
More stable moods and reduced “hangry” feelings in the luteal phase and during your bleed

Instead of reaching for ultra-processed sweets that leave you feeling jittery, this brownie offers a more grounded, sustaining option when you genuinely want something chocolatey.

Healthy fats for hormone production and inflammation

Tahini & Hemp seeds are rich in healthy fats, including omega-3s, monounsaturated and polyunsaturated fats, which provide building blocks for hormone production and help modulate inflammation. Around your period, this can support:

Smoother prostaglandin balance (those inflammatory compounds linked to cramps)
Better absorption of fat-soluble nutrients involved in hormone and nervous system health (Vitamin D & Vitamin E ftw)
Directly acting on inflammatory cells and reduce inflammatory cascades

Paired with cocoa’s natural polyphenols, these fats help create a more anti-inflammatory treat that still feels decadent.

Protein for satiety, cravings & nervous system support

A higher-protein brownie helps:

Keep you fuller for longer, reducing the urge to snack
Support neurotransmitter production (like serotonin and GABA), important for mood, sleep and anxiety around your cycle
Aid recovery and repair, especially if you’re training or moving your body regularly

Choosing a dessert that actually contains meaningful protein is a simple, practical way to care for your body during a time where depletion and fatigue can easily creep in.

Mineral-rich ingredients for cycle health

Tahini is naturally rich in minerals such as calcium, magnesium, and iron-supportive nutrients. Hemps seeds are a plant-powered boost of magnesium, zinc and iron. These minerals are especially valuable for menstruation because they:

Help relax muscles and may support smoother periods and fewer cramps (magnesium)
Support bone health and nervous system regulation (calcium)
Contribute to energy production and recovery after a bleed (ty iron)

While brownies won’t replace a balanced diet or targeted supplementation, they can absolutely be part of a cycle-supportive pattern when thoughtfully designed.

This recipe is perfect for those who struggle with:

PMS
luteal phase fatigue
luteal phase cravings
luteal phase deficiency
endometriosis
adenomysosis
mineral deficiencies
unstable energy levels
not getting enough fibre
chronic constipation
insulin resistance
fatigue or low energy
dairy sensitivity
coeliac disease or gluten sensitivity

Or those just looking to boost their nutrient intake and diversify their diet! This recipe is a supportive dietary addition and not a cure for any specific condition. It should be part of a holistic approach that may include other dietary changes, lifestyle modifications and/or medical treatment as recommended by a qualified healthcare professional.